The Best Free Weights Exercises
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Targets the brachialis and brachioradialis while eliminating momentum. The reverse grip builds thick, aesthetic forearms.
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A unilateral triceps isolation exercise that allows for perfect focus on the mind-muscle connection and fixes strength imbalances.
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A unilateral triceps isolation exercise using an overhand grip to target the lateral head and improve arm definition.
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A "floor press" that limits the range of motion, focusing on the mid-to-top portion of the press to build triceps strength and chest power.
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A primary triceps builder. Performing extensions with dumbbells allows for a natural range of motion and prevents wrist strain often caused by barbells.
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A chest isolation exercise targeting the lower pectoral fibers. The low-to-high arc emphasizes the sternal head of the chest.
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A "skull crusher" variation that isolates each tricep independently, helping to fix strength imbalances and increase time under tension.
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A classic triceps isolation exercise. It provides a peak contraction at full extension, making it ideal for defining the back of the arm.
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A heavy triceps builder targeting the long head. Using two dumbbells on an incline allows for a natural range of motion and intense tension.
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A chest isolation variation that uses wrist rotation to engage different pectoral fibers and maximize the contraction at the top of the movement.
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An incline curl using a neutral grip. It stretches the long head of the bicep while shifting more load to the brachialis and forearms.
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Challenges chest isolation and core stability simultaneously. The exercise ball forces the stabilizers to work to maintain a bridge position.
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